BP close grip 135x7, 225x3, 315x1
BP 4 board close grip 315x3x2, 365x4, 365x5, 315x5x3
RDL 135x5, 225x5x3
fat bar chinsx7
hammer iso row 6/8/8 plates x10
Long day yesterday and not much sleep and felt it today.
later
KB swing+Press 88x10+10 L, 88x10+10 R
KB snatch 53x10x10 in 10 minutes
felt better than gym workout.
BP 135x7, 225x7, 295x7x4 sets
4 board press 365x7, 385x4
kroc rows 100x30R+30L
dips 10x3 sets
abductor 50x50, 70x50 rehab
Jack- would you mind telling me what you do for deadlifts? I have some ideas for you but am interested to see how you train(ed).
kb swing 53x12x11 sets, 11 mins
cardio with a bicep pump
[quote]dead_lifter5000 wrote:
Jack- would you mind telling me what you do for deadlifts? I have some ideas for you but am interested to see how you train(ed). [/quote]
dl 5000,
i pull with a fat bar and small plates or off 45lb plates on tuesday after raw squats. On friday i either do speed dls or a rack pull once in a while after speed or ME squats. Downsets are sumo after conventioanl for one to two sets.
i do not think i did enough work in squat or dl last cycle due to alte start due to injury. and trainign volume compromised due to IT band issues.
Love to hear what you think!
jack
Jack,
I use a fat bar a lot on my BP accessory work and I like it. I never used it for pulling; I will have to give that a try. Thanks for the idea.
Personally I think pulling 2X a week is a little much. I know we are all diff, but I pull very little.
What is your hope/goal of the fat bar work? Grip?
I do speed pulls on Fridays. I pull high 600’s and I use about 315-400 lbs of bar weight. If I go this route, I use bands and stand on them (hook both ends of the band around the side of the plates). I pull conventional so this is possible.
If you pull sumo, then put down a heavy dumbbell or two between your legs and pull the bands underneath and around to the other side.
If I don’t do this, then I also pull some heavier singles without bands. I do this in the 500-550 lb range. Never higher (this is on my DE day).
The third and last variation is after a some lighter bar weight only speed pulls, I’ll do a set of 10 or 5 with medium weight (around 400-500).
The last variation I do very rarely. Probably 1 out of every 10 pull session.
Lastly, I’ll pull every now and then on ME day. Nothing fancy - sometimes I’ll pull sumo in briefs or maybe off a deficit.
The reason I’m getting to all this is that I totally used to be in the camp of “you need to deadlift alot to deadlift alot”. This did get me far, but after a while I stalled. I did alot of Russian deadlift programs and the famous Ed Coan 10 week program.
For a while, I swore on rack pulls. It fixed some grip issues I had, but I ended up with large gaps in my pull. I have always been a pull it or miss it type of guy. Rarely do I miss a lift if I pull it off the floor. But, when I did lots of rack pulls, I would start missing pulls in areas I have never missed before.
I feel that the rack pulls are also really hard on the CNS especially for someone who does alot of other work. They are a good tool, but use sparingly and have a specific purpose for why you are doing them.
Hope these ideas can help you out some. I’m interested to know what you think!! Good training!
[quote]dead_lifter5000 wrote:
Personally I think pulling 2X a week is a little much. I know we are all diff, but I pull very little.
What is your hope/goal of the fat bar work? Grip?
I do speed pulls on Fridays. I pull high 600’s and I use about 315-400 lbs of bar weight. If I go this route, I use bands and stand on them (hook both ends of the band around the side of the plates). I pull conventional so this is possible.
If you pull sumo, then put down a heavy dumbbell or two between your legs and pull the bands underneath and around to the other side.
If I don’t do this, then I also pull some heavier singles without bands. I do this in the 500-550 lb range. Never higher (this is on my DE day).
The third and last variation is after a some lighter bar weight only speed pulls, I’ll do a set of 10 or 5 with medium weight (around 400-500).
The last variation I do very rarely. Probably 1 out of every 10 pull session.
Lastly, I’ll pull every now and then on ME day. Nothing fancy - sometimes I’ll pull sumo in briefs or maybe off a deficit.
The reason I’m getting to all this is that I totally used to be in the camp of “you need to deadlift alot to deadlift alot”. This did get me far, but after a while I stalled. I did alot of Russian deadlift programs and the famous Ed Coan 10 week program.
For a while, I swore on rack pulls. It fixed some grip issues I had, but I ended up with large gaps in my pull. I have always been a pull it or miss it type of guy. Rarely do I miss a lift if I pull it off the floor. But, when I did lots of rack pulls, I would start missing pulls in areas I have never missed before.
I feel that the rack pulls are also really hard on the CNS especially for someone who does alot of other work. They are a good tool, but use sparingly and have a specific purpose for why you are doing them.
Hope these ideas can help you out some. I’m interested to know what you think!! Good training![/quote]
DL 5000,
Thanks, lots of great ideas to think about. So far, the best predictors of my DL is my squat and my pull off plates. 545x3 pull standing on 45s got me 623 in July. The fat bar helps my grip a lot, and like you rack pulls have too little payoff for the effort and CNS hit.
My main issue is i thrive on work and this last cycle i didn’t get enough in due to a quick cycle off an injury. I may drop a bit fo work due tot he bodyweight loss but am going to really consider the rotating approach you use. Will make a decision in about two weeks.
Thansk again.
jack
No problem! Good luck.
I’m not trying to sound like a know it all, but I get lots of good advice from Matt Smith of WSB (I almost moved to Columbus), so I have lots of good info on the Westsiders and their pulling.
I know Chuck is a big advocate of pin pulls, and one of my buddies Jason Ferguson swears by them and he is going for a big 777 pull. To each is own I guess.
Do you have access to a back attack machine?
[quote]dead_lifter5000 wrote:
I’m not trying to sound like a know it all, but I get lots of good advice from Matt Smith of WSB (I almost moved to Columbus), so I have lots of good info on the Westsiders and their pulling.
I know Chuck is a big advocate of pin pulls, and one of my buddies Jason Ferguson swears by them and he is going for a big 777 pull. To each is own I guess.
Do you have access to a back attack machine? [/quote]
No back attack but a GHR and rev hyper in my garage.
quick today
close grip BP 135x10, 225x5, 315x3
4 board close grip 385x3, 315x3, 405x2, 315x9
chinsx7x2 sets
20 mins had to run to airport
extra
kb swing 53x7L+7R
kb complex (renegade rows, double swing, front squat, double MP, double swing)53x7 each exercisex2
KB double swing 88sx7x2
KB front squat 88sx7x2
farmers walk 88s around yard
KB swing 53x15x6 sets, could not hold 30 second rest periods or even close
spread aegle situpsx25
maybe the morning heat and humidity or that i ate before training but i was sucking wind at the end.
extra
jog 1 mile
spread eagle situpsx50
gotta get ready for semi-annual PRT test
Jack,
When is your next meet? Will it be a 3 lift meet?
[quote]spaghetti wstrn wrote:
Jack,
When is your next meet? Will it be a 3 lift meet? [/quote]
Biggest BP on River May 5 north of Baton Rouge then then a full meet Aug 4 in Hattiesburg, Miss., maybe AAU meet in Orlando in October but will see as summer rolls by about that!
jack
This is the kind of workout that used to drive me crazy, working up nicely for a few weeks then things go kaput.
BP 135x7x2 knew this was going to be along day about here. 225x7, 315x5, 225x7, 315x4, 225x7 stopped the insanity.
It might have been too much work and tax stress over the weekend, or waking up in a cold sweat (taxes? lol) a few times last night, or maybe the flu shot i took today. Whatever, it will be fine later in the week, These days happen, more so when doing higher reps IMHO, and will pass. Today was supposed to be 315x7. Thursday or Friday will repeat.
chinsx7x3 sets different grips.
left to eat… and forget about it.
…and I thought I was the only one who has days like this! Jack, your attitude about getting the workout in later in the week seems right on the money.
When i get like that, in the past, I would fight it tooth & nail, all the time with no success. Now, I just take the dogs for a long walk when it happens, and I have the most-walked dogs in the neighborhood!
[quote]QuarterTonner wrote:
…and I thought I was the only one who has days like this! Jack, your attitude about getting the workout in later in the week seems right on the money.
When i get like that, in the past, I would fight it tooth & nail, all the time with no success. Now, I just take the dogs for a long walk when it happens, and I have the most-walked dogs in the neighborhood![/quote]
Art,
A few years ago my brother and i were squatting. I had planned on a big set of five. After 1 ugly rep i racked it and was pissed. My brother said “C’mon let’s go.” I wondered what the hell he was up to. He said, “There is nothing wrong with you that a good nights sleep and 4 meals won’t fix!” So we left and hit a buffet on the way home and hit the sack early.
Next day i had breakfast, lunch, and a snack, I came back and did 5 strong reps with the same weight. There are differences in your body day to day. A huge lesson learned for me. One caveat, the higher rep training you do the more susceptible you are to off days like this.
jack
extra conditioning
kb snatch 53x15x10 sets, 13 minutes
spread eagle situpsx70
raw BP 135x7, 225x7, 275x7, 315x7 ah ha!Years of doing 5 reps or less has really left me bad at reps above 5. Brilliant!
46 Katana 3 board 405x2, 2 board 495x2, 565x1, 495x5, 3 board 495x7
shirt off
BP 225x7, 315x5 much faster than warmups but triceps trashed.
pullupsx7x2 rotator felt good here for first time doing pullups in years
chinsx7x3 sets
mobility
easy week next week while in Florida, which was planned.